810 Training & Testing
A Comparison of Elastic Tubing and Isotonic Resistance
Exercises
Authors
J. C. Colado1, X. Garcia-Masso1, M. Pellicer1, Y. Alakhdar2, J. Benavent1, R. Cabeza-Ruiz3
Affiliations
Affiliation addresses are listed at the end of the article
Key words
▶ physical performance
●
▶ strength training
●
▶ periodization
●
Abstract
▼
The aim of this study was to assess effects of a
short-term resistance program on strength in
fit young women using weight machines/free
weights or elastic tubing. 42 physically fit women
(21.79 ± 0.7 years) were randomly assigned to the
following groups: (i) the Thera-Band® Exercise
Station Group (TBG); (ii) the weight machines/
free weights group (MFWG); or (iii) the control
group (CG). Each experimental group performed
the same periodised training program that lasted
for 8 weeks, with 2–4 sessions per week and 3–4
sets of 8–15 submaximal reps. A load cell (Isocontrol; ATEmicro, Madrid, Spain) was used to test
Introduction
▼
accepted after revision
June 28, 2010
Bibliography
DOI http://dx.doi.org/
10.1055/s-0030-1262808
Published online:
August 11, 2010
Int J Sports Med 2010; 31:
810–817 © Georg Thieme
Verlag KG Stuttgart · New York
ISSN 0172-4622
Correspondence
Juan C. Colado
University of Valencia
Physical Education
C/Gascó Oliag 3
46010 Valencia
Spain
Tel.: + 34/96/386 43 74
Fax: + 34/96/386 43 53
[email protected]
It is well known that muscle strength can be
improved with a strength training program.
Although free weights or a machine are usually
used to provide resistance to the muscles working to improve strength, various devices currently
exist for strength training [6, 9]. Some of these
try to improve ergonomics, to simplify design,
and to making these training techniques more
accessible to potential users of different ages and
in different settings [7]. From this point of view,
different studies have employed elastic bands or
tubing in their intervention programs on older
adults or elderly people and have shown positive
improvements in muscular strength, muscular
power, body composition, balance and functional
mobility [5, 7, 14, 15, 18, 21]. For example, Colado
et al. [7] have suggested that elastic bands are an
inexpensive alternative to weigh machines
because they did not find significant short-term
differences between these 2 training techniques
in adaptations, body compositions, or improvements of physical fitness for middle-aged women.
However, there are fewer studies on the effects of
Colado JC et al. A Comparison of Elastic Tubing … Int J Sports Med 2010; 31: 810–817
the evolution of the Maximum Isometric Voluntary Contraction (MIVC) in 3 different exercises:
Vertical Rowing (VR), Squat (S) and Back Extension (BE). A mixed model MANOVA [group (CG,
TBG, MFWG) x testing time (pre-test, post-test)]
was applied to determine the effect of the different resistance training devices on strength. The
only groups to improve their MIVC (p < 0.005)
were TBG and MFWG, respectively: VR 19.87 %
and 19.76 %; S 14.07 and 28.88; BE 14.41 % and
14.00 %. These results indicate that resistance
training using elastic tubing or weight machines/
free weights have equivalent improvements in
isometric force in short-term programs applied
in fit young women.
elastic band training in young, physically active
and healthy populations; one such study is Kraemer et al. [14] To our knowledge, this was one of
the first studies to propose a medium-high exercise intensity program for strength training using
elastic bands on this kind of population. In an
original proposal, it also was one of the first studies to use the concept of a targeted number of
repetitions (Repetition Maximum [RM] zone
of ± 1 rep) using such elastic devices. Kraemer
et al. [14] measured the increase in fat-free mass,
strength and power production. However, no
short- or long-term studies have compared this
type of elastic device or similar methods with
more traditional strength-training devices, such
as weight machines and/or free weights.
It is also important to note that a new training
device (Thera-Band® Exercise Station) that trains
strength with elastic tubing has recently come
onto market. Unlike traditional elastic devices,
this new device allows easy exercise of both the
upper and lower limbs, as well as the trunk. Once
again it is surprising that no prior studies have
checked the efficacy of this device in early adaptations in short-term exercise programs, nor have
Training & Testing 811
CG
TBG
MFWG
n
Age (years)
Weight (kg)
Height (cm)
Body Fat ( %)
13
12
11
22.23 (0.97)
21.41 (0.36)
21.73 (0.78)
57.43 (1.95)
61.17 (1.81)
60.89 (1.95)
165.02 (1.27)
168.00 (1.56)
165.98 (1.60)
20.06 (1.73)
21.82 (0.82)
22.64 (1.97)
Table 1 Subject characteristics.
Values are Mean (SEM). TBG: Thera-Band® Exercise Station Group; MFWG: Weight machines/free weights; CG: Control group
they tested if its use makes any difference in the physical performance of young and physically well-trained people, compared
to traditional devices that use gravity, such as weight machines
and free weights.
Taking all the above into account, together with the need to
develop studies examining new and popular forms of exercises
used [14], this study assesses the short-term effects on physical
performance of resistance training programs using weight
machines/free weights or elastic tubing in young fit women. We
hypothesised that subjects participating in either strength training program be no differences in short-term programs between
the improvements obtained by the subjects using weight
machines/free weights and those using elastic tubing.
Methods
▼
Study design
A randomised controlled design with 2 experimental groups
was used in order to determine the effectiveness of a strength
training program performed during 8 weeks and applied with 2
different exercise devices.
The implementation of this program differed only in the material used during the training sessions, as one group used weight
machines and free weights and the other used elastic tubing. To
ensure that the exercise program in the 2 experimental groups
was similar, exercises with similar stabilisation requirements
that involved the same main agonist muscle groups were chosen. To control and equate the intensity between the 2 groups, a
method based on the combined use of the prescribed number of
repetitions and the OMNI Resistance Scale for the active muscles
was used. Previous studies have described the method used for
controlling exercise intensity [5, 7]. The control group did not
follow any intervention program during this period. Before the
start of the training program, all subjects underwent a strength
assessment by performing 3 isometric exercises. They also participated in 2 familiarisation sessions where they learned the
exercise techniques. In addition, they participated in 3 more sessions to determine the appropriate resistance for each subject
and for each exercise, according to the subject specific level of
perceived intensity and the number of target repetitions.
Subjects
42 women were recruited to participate in the study. All of them
were physically active, but none of them performed strength
training regularly. Exclusion criteria included neurological, cardiovascular, metabolic, inflammatory or musculoskeletal problems. The subjects were randomly divided into 3 groups: i) the
Thera-Band® Exercise Station group (TBG); ii) the weight
Machine and Free Weight Group (MFWG); and iii) the control
group (CG). Initially, the sample size in each group was 14
▶ Table 1 shows the composition and characteristics
subjects. ●
of the groups. None of the subjects who left the program were
injured during training; they left for personal reasons unrelated
to the program.
The subjects signed an informed consent form before starting
the protocol, in accordance with the Research Commission of the
Department of Physical Education and Sports at the University
of Valencia (Spain). All procedures meet the requirements listed
in the 1975 Declaration of Helsinki (and its later amendment in
2008) and are in accordance with the ethical standards of the
International Journal of Sports Medicine [13].
Procedures
The subjects underwent 2 assessment sessions, one before and
the other after the intervention. All subjects completed the
assessments in a controlled environment at a room temperature
of 22 ± 0.1 C during the same week. For the pre-tests, the subjects
attended a familiarisation session to learn the techniques for
performing the tests 1 week before carrying out the first muscle
function tests. Height, body mass, and body fat percentage (Tanita model BF-350) were obtained during the pre-test, according
to previously published protocols [4, 7]. All measurements for
testing (pre- and post-training) were made using identical equipment, positioning, test technicians, and techniques for each subject. The examiners were appropriately trained and qualified. All
tests resulted in good intra-class correlation coefficients (rowing = 0.82, squat = 0.75 and back extension = 0.78) for test-retest
reliability.
Isometric measurements
A load cell (Isocontrol; ATEmicro, Madrid, Spain) was used to
assess the maximal isometric voluntary contraction in 3 different conditions. The subjects performed a standard warm-up
before the measurements were taken and had 10 min of rest
between the tests. The subjects performed the test in the same
order and at the same time of day before and after the intervention. Each subject performed 2 repetitions of each exercise in 5 s,
with a 2-min rest period between repetitions. During each repetition the subjects gradually increased their force production in
order to avoid sudden, potentially hazardous, jerks. All subjects
were verbally encouraged throughout all physical tests. Each test
was supervised by the same examiner, with one reference examiner who attended to monitor strict protocol compliance.
The load cell force signal was sampled at 200 Hz. The signals
were analysed off-line by selecting the subject’s best trial. All
force signal analyses were carried out using Matlab 7.0 (Mathworks Inc., Natick, MA, USA). The central second of the force signal was selected and an average value was used as an indicator
▶ Fig. 1).
of the maximum isometric voluntary contraction (●
Vertical rowing
The subjects began the exercise in a standing position, with the
knees and hips extended (so that they avoided involving lower
limb muscles). A bar was gripped with a width equal to the distance between the acromions of each subject. This bar was fixed
to the floor by a chain. A load cell was placed between the end of
the chain and the floor. The chain length allowed the subjects to
place their arms parallel to the ground.
Colado JC et al. A Comparison of Elastic Tubing … Int J Sports Med 2010; 31: 810–817
812 Training & Testing
Force (kg)
60
40
20
0
0
1
2
3
4
5
6
Fig. 1 Representative traces from a maximum
isometric voluntary contraction trial. Force (kg)
performed during vertical rowing maximum
isometric contraction trial. The grey line represents
the entire recorded signal of the trial, the rising
part of the line coincides with the time that the
subject increased the force to reach its maximum.
The maximum force was maintained for about 5 s.
The black line represents the central period which
was averaged for the analysis (dotted line)
Time (seconds)
Squat
The subjects stood with 2 feet on the floor, with 90 ° of knee and
hip flexion. The bar was placed behind the head, on the shoulders, and was attached to a chain at each end. The chain was
connected to a load cell that was fixed to the ground. The chain
length allowed the subjects to maintain 90 ° of knee flexion during the exercise. Knee flexion was monitored with a manual
goniometer.
Back extension
Subjects lay prone on a stretcher with the iliac crest placed on its
edge and the arms folded across the chest. A belt weight was
placed around the dorsal area of the subject. The belt weight was
attached to the load cell by a chain. The load cell was fixed to the
floor. The chain length allowed the subjects to keep their back
straight during the exercise.
Training protocol
The exercise techniques were taught to the subjects in 2 sessions
prior to the start of the program, following the criteria of body
position, range of movement and breathing [3, 6, 8]. In addition,
movement velocity was standardised to a slow cadence (2 s concentric, 2 s eccentric) controlled by a metronome. The total
number of exercises that the subjects performed during the program was 15. During the first familiarisation session they learned
the techniques for 8 exercises, the others were learned in the
second session. 3 more sessions were used to determine the
resistance with which each subject should begin the training
program, for each exercise. The subjects were familiarised with
the intensity control method that was used to determine the
appropriate resistance. This method consisted of a set number of
repetitions and a perceived exertion criteria [19].
The TBG used the Thera-Band® Exercise Station whose dimensions are 111.8 cm long, 61 cm wide and 5.1 cm high. The training station has several anchorages where the elastic tubing, bars
and handles for the elastic tubing can be attached, which allowed
the subject to perform all of the prescribed exercises. In addition, it is possible to fit an exercise ball in the centre of the sta▶ Fig. 2, 3). There were several 30.5 cm elastic tubings in 3
tion (●
different intensities. The way to change the exercise intensity
with elastic bands or tubing has been described previously
[5, 7, 10]. The MFWG used machines and free weights with
standard characteristics during the training sessions.
The periodised training program lasted 8 weeks, with 2–4 sessions per week. 3 different training sessions were designed
▶ Table 2). The first
depending on the selected exercises (●
involved both the upper and lower limb muscles and the trunk
muscles, the second involved only the upper limbs, and the third
involved both the lower limb muscles and the trunk muscles.
▶ Fig. 2, 3.
The exercises included in each session are shown in ●
During the 8 weeks of training, at least 3 sets of each exercise
were performed. The prescribed intensity for the first 4 weeks
was 7 or “hard” on the OMNI-RES AM scale, with a rest period of
60 s between sets; during weeks 5–7 the intensity was 8–9 or
“very hard – very very hard” on the OMNI-RES AM scale, with a
rest period of 90 s between sets; and during the last week the
intensity was 7 or “hard” on the OMNI-RES AM scale, with 90 s
rest. The number of repetitions to perform varied throughout
the program, starting with 15 repetitions during the weeks 1–2,
10 during weeks 3–4, 8 during weeks 5–7, and 15 during the last
▶ Fig. 4). Each time the number of repetitions
training week (●
was changed, the resistance employed was anchored at the target number of repetitions and the perception of the effort determined previously. For example, if the number of repetitions
decreased, resistance increased. Thus, resistance changed by
adding more or less weight to the machines or free weights and
adding tubing of a different intensity or more tubing for the elastic devices. The sessions were always monitored by the same
qualified training instructor, in order to corroborate the methodology, performance, materials, room conditions, and program
adherence. Warm-up and cool-down protocols were followed
for both groups.
Statistical analysis
Statistical analysis was carried out using SPSS software version
17 (SPSS Inc., Chicago, IL, USA). All variables complied with the
assumption of normality (K-S normality test), homoscedasticity
(Levene’s test) and equality of co-variances matrices (Box test).
Standard statistical methods were used to obtain the mean as a
measurement of the central trend and the Standard Error of the
Mean (SEM) as a measurement of dispersion. A mixed model
MANOVA [group (CG,TBG, MFWG) x testing time (pre-test, posttest)] was applied to establish the effect of the different training
methods over the strength variables. Multivariate contrasts were
used to determine the existence of significant effects of the factors over the dependent variables. The follow-up to the MANOVA
was performed using the univariate contrast. Furthermore, Bonferroni post hoc analyses were applied. The level of statistical
significance was set at p < 0.05.
Results
▼
As described above, 14 subjects were randomly assigned to each
of the 3 groups. However, only 11 subjects in the MFWG and 12
in the TBG took part in the intervention with an attendance of
Colado JC et al. A Comparison of Elastic Tubing … Int J Sports Med 2010; 31: 810–817
Training & Testing 813
Fig. 2 Upper limb training exercises. Downwards: A, Inclined standing rowing; B, Horizontal
bench press; C, Military press; D, Vertical rowing;
E, Lateral raise; F, Horizontal abduction; G, Biceps
curl; H, Horizontal French press.
the training sessions above 85 %. From the initial MFWG, one
subject did not take part in the training program due to an accident related to her daily life, one subject could not perform the
post-test and 2 other subjects did not participate in the study for
various personal reasons. One of the subjects in the initial TBG
could not take part in the intervention because of an injury
related to her daily life and 2 other subjects could not take part
for personal reasons. Personal reasons were also the cause for
dropping out in the CG. In total, 13 subjects in the CG, 12 in the
TGB and 11 in the MFWG were evaluated in the post-test. All
data were analysed on an intention-to-treat.
Multivariate contrasts showed that there was a significant main
effect of the testing time over the dependent variables (F3.31 =
8.88, p < 0.001). There was also a significant interaction effect
Colado JC et al. A Comparison of Elastic Tubing … Int J Sports Med 2010; 31: 810–817
814 Training & Testing
Fig. 3 Lower limb training exercises. Downwards:
A, Squat; B, Frontal lunge; C, Lateral lunge; D, Single-joint deadlift; E, Multi-joint deadlift; F, Crunch;
G, Standing frontal stabilisation.
between the testing time and the factor group (F6.64 = 2.41,
p = 0.036).
The univariate contrasts revealed that the main effect of the
testing time held for back extension (F1.33 = 11.8, p = 0.002), squat
(F1.33 = 8.47, p = 0.006) and vertical rowing (F1.33 = 13.22, p = 0.001).
Post-hoc analysis showed that there were higher values in the
post-test than in the pre-test on these 3 variables.
On the other hand, the testing time x group interaction effect
acted on the squat (F2.33 = 4.24, p = 0.023) and vertical rowing
(F2.33 = 4.74, p = 0.016) exercises. Pairwise comparisons revealed
that the values of the isometric squat strength were higher in
the TBG (Mean = 98.56, SEM = 8.31) than in the CG (Mean = 67.97,
SEM = 7.19) at the post-test. In addition, both the TBG and the
MFWG improved their back extension, squat and rowing strength
▶ Table 3).
in the post-test related to the pre-test (●
There was not a main effect of the group over the dependent
variables. In addition, pairwise comparisons determined that
there were no differences between groups in the pre-test in any
dependent variables.
Colado JC et al. A Comparison of Elastic Tubing … Int J Sports Med 2010; 31: 810–817
Training & Testing 815
Global training
Upper limb training
Lower limb training and trunk
inclined standing rowing
horizontal bench press
military press
vertical rowing
squat
frontal lunge
multi-joint deadlift
crunch
inclined standing rowing
horizontal bench press
military press
vertical rowing
lateral raise
horizontal abduction
biceps curl
horizontal French press
squat
frontal lunge
lateral lunge
multi-joint deadlift
single-joint deadlift
crunch
standing frontal stabilisation
—
WEEK-2
WEEK-1
PRE-TEST
Familiarization sessions
Resistance determination
PERIODIZATION TRAINING
WEEK
SESSIONS
SETS
REPS
OMNI-RES
1
2
15
W: G
F: G
2
3
15
M: G
W: UE
F: LE-T
3
3
7
3
4
5
REST
60
10
M: UE
T: LE-T
W: UE
10
T: LE-T
W: UE
Th: LE-T
F: UE
M: LE-T
T: UE
W: LE-T
Th: UE
4
6
4
8
8–9
90
7
8
WEEK 9
4
3
ROUTINE
3
M: LE-T
T: UE
W: LE-T
Th: UE
M: G
W: LE-T
F: G
15
7
M: G
W: UE
F: G
POST-TEST
Fig. 4 Diagram of the training program and evaluation sessions. In the
column “Routine” each line of each week represents “day: session type”.
M, Monday; T, Tuesday; W, Wednesday; Th, Thursday; F, Friday; G, Global
session; UE; Upper Extremity; LE-T, Lower Extremity and Trunk.
Discussion
▼
To our knowledge, this study is the first that compares the newly
created elastic devices to the traditional weight machines and
free weights. Furthermore, this research is the first of its kind
that uses isometric tests for strength measurements; to date,
only clinical tests have been used. In addition, the population
used in our study differs from previously studied populations.
The young and physically active women in our study represent a
step forward when trying to confirm the efficacy of the elastic
bands or tubings for strength training, as it may be easier to produce adaptations in women who are not physically active and/or
aging population.
Prior studies have had difficulty controlling the elastic band
exercise intensity [17, 20]. This difficulty is due to different elongation coefficients and their modification during use [20]. In
addition, it is difficult to evaluate the intensity of the elastic
Table 2 Exercises included in
each session type.
band exercise for comparison with traditional methods. We have
solved these problems by using the OMNI-RES-AM scale that has
been validated for free weight use [11, 16, 19] together with the
number of target repetitions as a method for controlling the
intensity [2, 14]. This method of intensity control has been used
in recent studies and has been considered to be effective
[1, 5, 7].
The results obtained in our study confirmed that the use of elastic tubing in strength training in young and physically active
women is effective and can yield results that are equivalent to
those obtained with weight machines and free weights. Both the
group that trained with elastic devices and the group that trained
with machines and free weights obtained significant improvements in the 3 isometric tests performed. The control group did
not show signs of improvement.
The TBG showed an increase of 14.41, 14.07 and 19.87 % in back
extension, squat and rowing, respectively. On the other hand,
the MFWG had increases of 14.00, 28.88 and 19.76 % in back
extension, squat and rowing, respectively.
Our results support those found by other studies. Colado et al.
[5] found improvements in body composition, physical capacity
and blood chemistry with strength training programs of 24
weeks in which middle-aged women used elastic bands. In this
work, improvements that they obtained were similar to those
improvements reached with a strength training program in
water, using devices that increase drag force. Increases in muscular strength and improvements in body composition in middle-aged women have been also identified for a training program
lasting 10 weeks [7]. In this case, only minor differences in the
variables related to body composition between the group that
trained with elastic bands and the weight machine group were
identified. Furthermore, Ribeiro et al. [18] obtained improvements in isometric strength in dorsi- and plantar flexion, in balance, and in functional mobility through an elastic band based
training program in institutionalised elderly people. The
improvements obtained were 50 % in maximal isometric strength
in dorsiflexion and 34.61 % in plantar flexion. These values are
higher than those obtained in our study, due to differences in the
selected sample (elderly people vs. young females) and also
because the implemented program was aimed to improve
plantar and dorsi- flexion strength. Zion et al. [21] obtained
increases in dynamic strength in elderly individuals with orthostatic hypotension. The improvements were 40 % in bench press,
70.83 % in leg extension and 55.88 % in leg press. However, there
were no significant improvements in upper or lower limb isometric grip strength (similar to a biceps curl and a leg press).
Ghigiarelli et al. [12] applied strength training for 7 weeks in
soccer players who were divided into 3 groups depending on the
combination of materials they used during the program (weight;
weight and elastic bands; weight and heavy chains). The result
of this study confirmed the effectiveness of using a combination
Colado JC et al. A Comparison of Elastic Tubing … Int J Sports Med 2010; 31: 810–817
816 Training & Testing
back extension
squat
rowing
pre-test
post-test
pre-test
post-test
pre-test
post-test
TBG (n = 12)
MFWG (n = 11)
CG (n = 13)
45.31 (3.8)
51.84 (4.03)*
86.4 (7.35)
98.56 (8.31)*‡
33.92 (2.54)
40.66 (2.95)†
43.34 (2.71)
49.41 (2.44)*
73.27 (6.92)
94.43 (8.7)†
33.75 (2.01)
40.42 (3.17)†
38.33 (2.62)
40.43 (3.26)
71.07 (6.18)
67.97 (7.19)
35.96 (1.90)
35.24 (2.23)
Table 3 Effects of the
intervention over the strength
variables.
Values are Mean and Standard Error of the Mean (SEM). TBG: Thera-Band® Exercise Station Group; MFWG: Weight machines/free
weights; CG: Control group
* Significant differences between pre-test and post-test (p < 0.05)
† Significant differences between pre-test and post-test (p < 0.005)
‡ Significant differences related to control group (p < 0.05)
of traditional weight exercises with the extra resistance of the
elastic bands; all 3 groups improved their strength and their
muscular power.
It is difficult to directly compare our results to those results published previously because we used different dependent variables. Moreover, this study is the first to show that the participation
in a training program using elastic tubing is as effective as a
training program using weight machines and free weights in
improving maximal isometric strength in young women; the
populations studied previously were elderly people and/or
physically impaired people. One of the few studies that used a
young healthy subject population was Kraemer et al. [14] This
study also developed a training methodology using mediumhigh exercise intensity. However, this study did not compare the
effects produced by elastic band training to other resistance
materials. Our work confirmed the effectiveness of these elastic
devices in improving the muscular performance in young and fit
women.
It is possible that with a larger sample size and a long-term program, some other significant differences between the post-test
groups could have been detected. Furthermore, future studies
should compare the effectiveness of the 2 training methods in
improving other parameters such as body composition or
dynamic and/or explosive force. For example, in this study the
rate of force development was not measured, as during each repetition the subjects gradually increased their force production.
The results of this study highlight possible practical applications
of the elastic band technique and suggest the need for further
study. When referring to practical applications, it continues to
demonstrate the usefulness of elastic bands or tubing in strength
training, expanding further the characteristics of the people
who can benefit from its use. In this case, it has been shown that
the elastic tubing use is as effective as the weight machines and
free weight use when trying to obtain increases in strength in
young and physically active women. Moreover, this study effectively used the OMNI-RES-AM scale, together with the number
of target repetitions, to control the exercise intensity. We recommend that future studies compare the OMNI-RES-AM scale to
other methods of intensity control. Finally, we suggest further
research in this area to determine if other populations will benefit from elastic band or tubing training.
From the present study, we can conclude that the strength training using elastic tubing or weight machines and free weights
lead to an equivalent increase of isometric strength in young and
physically active women. The elastic devices, and more specifically the exercise station with elastic tubing, could be an inexpensive alternative for people who want to perform strength
training but do not have access to more expensive or sophisticated equipment.
Affiliations
1
University of Valencia, Laboratory of Physical Activity and Health,
Department of Physical Education and Sports, Valencia, Spain
2
University of Valencia, Department of Physiotherapy, Valencia, Spain
3
University of Seville, Department of Physical Education and Sports, Seville,
Spain
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